2. Carry a load

Studies show that toting extra weight can help you torch more calories – up to 12 percent more while walking! In the gym, you’d use a weighted vest; on the street, stuff a backpack with a load that’s three to five percent of your own bodyweight.

Choose a bag with a hip strap to distribute the weight and minimise injury.

3. Burn more than 95 calories

While waiting in an airport security line for 15 minutes, walk through the metal detectors once, lift and lower a 20kg suitcase twice, then run for three minutes to catch your flight.

4. Dance your butt off and stay in shape!

So there was no room in your suitcase for running shoes. Don’t stress. Research suggests that busting moves on the dance floor can raise your heart rate as much as an interval session and torch mega calories.

5. Broaden your (muscle) horizons

Get out of your workout rut and try exciting new challenges to recruit muscles you forgot you had to stay in shape.

Full body

6. Gain the outside edge

Not keen to break your routine? You can still reap the benefits of a change of scenery by simply taking it outdoors.

An Italian study showed that after two 20-minute workouts – one on a treadmill, one on an outdoor track – participants kept a steadier speed and reported a more pleasant experience when outside. Scenery might lead people to perceive exercise as less strenuous, says study author Dr Carlo Baldari.